How often should I drink water? This is a very frequent question. After all, more than half of the human body is made up of water. So how to supply it in the right way? There are many different opinions about this. Health experts recommend eight glasses of water a day, which is equivalent to about two liters. However, some health gurus claim that it is necessary to drink water constantly throughout the day, even when there is no thirst. Understand what the studies say about it:
Does the amount of water affect energy levels and brain function?
Many people claim that if there is dehydration, energy levels and brain function start to deteriorate. And there are many studies that support this claim. A study in women showed that a loss of fluid of 1.36% after physical exercise impaired mood and concentration and increased the frequency of headaches (check out the study here: 1 ).
Other studies show that mild dehydration (1-3% of body weight) caused by exercise or heat can impair many other aspects of brain function ( 2, 3, 4 ). Remember that only 1% of body weight is a significant amount. This happens mainly when you are sweating a lot. Mild dehydration can also negatively affect physical performance, leading to a drop in resistance ( 5, 6, 7 ).
Know the right times we should drink water during the day
That hydration is a fundamental factor for life and that, therefore, we should consume water daily everyone knows (at least 2 liters per day). Now, besides the “how much,” do you also know when to have a baby? Yes, fluid intake also needs to be controlled in relation to time, needs, and day-to-day divisions. Therefore, there are strategic moments when drinking water brings even greater health benefits. Learn more!
To stay hydrated, cleanse the body, and avoid health complications, do not just drink water only when we are based and compensate by taking large amounts, as this can overload the body. “Water should be ingested, especially in summer, every 2 hours, at least 2 liters per day. This equates to approximately 300ml every time interval,” explains nutritionist Tatiana Seabra.
Morning, afternoon, and night: Divide your hydration into times
In addition, there are certain times when it is essential to drink water, such as waking up, during physical activities, before and after eating, and at bedtime. See below some important moments to keep the body hydrated in day-to-day life.
Lunch and dinner: It’s not good to drink liquids during meals, but drink water about half an hour before them by doing wonders for digestion. Water takes up space in the stomach and helps to placate hunger, which prevents exaggeration when eating, and it prepares our body to receive the food and nutrients that will come, this activates the taste buds of the tongue and moisturizes the stomach, so the intake of acidic foods does not become uncomfortable.
When playing sport: Drinking water is essential before, during, and after the practice of any physical activity. Hydration provides energy, improves circulation, and resets the fluids we lose with sweat. And if it’s hot, drink even more! But be careful, do not take at once, and divide into small parts throughout the exercise.
Before and after bedtime: Drinking at least one glass of water at night before bedtime, and in the morning, after waking up, helps activate the organs and circulatory system. “Water has a detoxifying effect when ingested fasting, while at night, before bed, it causes positive effects with respect to the heart system,” says the nutritionist.
Does drinking a lot of water help reduce weight?
According to two studies, drinking 500 ml of water can temporarily increase metabolism by 24 to 30% ( 8 ). The researchers estimated that drinking water can increase energy expenditure. In addition, it can be beneficial to drink cold water, because the body will need to spend more calories to warm the water up to body temperature.
Does drinking more water help prevent disease?
Several health problems are said to respond well to increased water intake:
- Constipation: Increasing water intake can help with constipation, a very common problem ( 13, 14, 15 );
- Cancer: some studies show that those who drink more water have a lower risk of developing bladder and colorectal cancer, although other studies have found no effect ( 16, 17, 18, 19 );
- Kidney stones: increasing water intake can decrease the risk of kidney stones ( 20, 21 );
- Hydration of acne and skin: There are many reports on how water can help hydrate your skin and reduce acne. To date, no study has confirmed or refuted this.